Comparing Nutrients in 14 ounces Boiled Swiss ChardVS Broccoli

Macros Ratio

Protein Fat Carbs

Boiled Swiss Chard

30%

67%

Broccoli

27%

65%

14 oz ▼

Macro Nutrients

Boiled Swiss Chardvs Broccoli

2.74%79.4kcal

Energy

4.65%135kcal

79.4 kcalvs135 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.33%0.32g

Fat

1.5%1.47g

0.32 gvs1.47 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.15%0.048g

Saturated Fat

1.4%0.45g

0.048 gvs0.45 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g

Omega 3

15.6%0.25g

0.012 gvs0.25 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.58%0.099g

Omega 6

1.14%0.19g

0.099 gvs0.19 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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12.6%16.4g

Carbohydrate

20.3%26.4g

16.4 gvs26.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.02%4.37g

Sugars

9.3%6.75g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.37 gvs6.75 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

3.72%2.7g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs2.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.94g

NA gvs1.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.4g

NA gvs0.4 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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22%8.33g

Fiber

27%10.3g

8.33 gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.3%7.46g

Protein

20%11g

7.46 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Swiss Chardvs Broccoli

135%1214μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

1214 μgvs123 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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11.2%0.13mg

Vitamin B1

23.5%0.28mg

Thiamine

0.13 mgvs0.28 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26.3%0.34mg

Vitamin B2

35.7%0.46mg

Riboflavin

0.34 mgvs0.46 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.93%1.43mg

Vitamin B3

16%2.54mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs2.54 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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13%0.65mg

Vitamin B5

45.5%2.27mg

Pantothenic acid

0.65 mgvs2.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26%0.34mg

Vitamin B6

53.4%0.69mg

Pyridoxine

0.34 mgvs0.69 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.93%35.7μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

35.7 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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79.4%71.4mg

Vitamin C

393%354mg

Ascorbic acid

71.4 mgvs354 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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50%7.5mg

Vitamin E

20.6%3.1mg

Tocopherols and Tocotrienols

7.5 mgvs3.1 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1083%1299μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

1299 μgvs403 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Swiss Chardvs Broccoli

23%230mg

Calcium

18.7%187mg

230 mgvs187 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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72%0.65mg

Copper

21.6%0.19mg

0.65 mgvs0.19 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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112%8.97mg

Iron

36.2%2.9mg

8.97 mgvs2.9 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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81.3%341mg

Magnesium

20%83.3mg

341 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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57.6%1.33mg

Manganese

36.2%0.83mg

1.33 mgvs0.83 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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18.7%131mg

Phosphorus

37.4%262mg

131 mgvs262 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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64%2179mg

Potassium

37%1254mg

2179 mgvs1254 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.5%3.57μg

Selenium

18%9.92μg

3.57 μgvs9.92 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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47.4%710mg

Sodium

8.73%131mg

710 mgvs131 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12%1.3mg

Zinc

14.8%1.63mg

1.3 mgvs1.63 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.94%368g

Water

9.58%354g

368 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Swiss Chard vs Broccoli:

Boiled and Drained Swiss Chard have 9.9 times more Vitamin A, 2.4 times more Vitamin E and 3.2 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 2.1 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 3.5 times more Vitamin B5, 2.1 times more Vitamin B6, 7 times more Vitamin B9 and 5 times more Vitamin C than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Swiss Chard vs Broccoli:

Boiled and Drained Swiss Chard have 1.2 times more Calcium, 3.3 times more Copper, 3.1 times more Iron, 4.1 times more Magnesium, 1.6 times more Manganese, 1.7 times more Potassium and 5.4 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 2 times more Phosphorus and 2.8 times more Selenium than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Raw Broccoli have similar amounts of Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli contains 1.7 times more Energy, 21 times more Omega 3, 1.6 times more Carbohydrate, 1.5 times more Sugars and 1.5 times more Protein than Boiled and Drained Swiss Chard.
Both Boiled and Drained Swiss Chard and Raw Broccoli have similar amounts of Fiber per 14 oz.
Both Boiled and Drained Swiss Chard as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Boiled Swiss ChardVS Fruit ChayoteBroccoliVS Fruit ChayoteBoiled Swiss ChardVS Boiled BroccoliBroccoliVS Boiled Broccoli

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Comparing Nutrients in 14 ounces Boiled Swiss ChardVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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